refeed meals

[jballz]

Been on a calorie deficit diet for a while now and having some good results but, have hit the old wall. I was wondering if throwing in a high caloric meal in the middle of the week would help with tricking my body into breaking the plateau. I'm not talking an all out cheat day but a planned meal a couple times a week to keep things moving forward. A buddy of mine suggested this and he had solid results when he did it . Ive tried the low carb and ckd but it just doesn't work well for me as I dont compete and would rather look better year round. I also have a physical job and the low carb route depletes all of my energy. Opinions are welcomed but keep it simple as possible please.

 

[NegroPops]

It's a good idea to throw different things at your body, keep it guessing. Your body will start to adapt to anything you do to it, making things less effective. I believe that our bodies need carbs, especially to keep our energy levels up and our bodies anabolic. I would recommend mixing up your carb consumption through out the week, and eating them when your body most needs them

 

[WolfpackAlpha]

Been on a calorie deficit diet for a while now and having some good results but, have hit the old wall. I was wondering if throwing in a high caloric meal in the middle of the week would help with tricking my body into breaking the plateau. I'm not talking an all out cheat day but a planned meal a couple times a week to keep things moving forward. A buddy of mine suggested this and he had solid results when he did it . Ive tried the low carb and ckd but it just doesn't work well for me as I dont compete and would rather look better year round. I also have a physical job and the low carb route depletes all of my energy. Opinions are welcomed but keep it simple as possible please.

Try doing a refeed once a week to replenish your leptin levels. That should take care of the problem.

If you're doing the typical high carb/high protein diet, you're likely using protein for fuel instead of fat for energy, that's what's causing the walls to go up. Your metabolic rate likely slowed down and your leptin levels are low.

 

[RickRock13]

Try doing a refeed once a week to replenish your leptin levels. That should take care of the problem.

If you're doing the typical high carb/high protein diet, you're likely using protein for fuel instead of fat for energy, that's what's causing the walls to go up. Your metabolic rate likely slowed down and your leptin levels are low.

This is absolutely correct. After dieting in a defecit for a length of time, your metabolism will slow and fat loss will stall. The way to counteract this is to incorporate refeeds when necessary. Generally once per week works well, but the leaner you are the more you will need to recharge leptin levels and refeed probably a couple times per week. On those days you will want to increase total cals to maintenance at least or slightly above, drop protein to 1g per pound of BW, and increase carbohydrates while keeping fat low.